CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds:
10/7 Cal Bike
10 Banded Side Steps
5 Kang Squats
10 PVC Pass Throughs
5 Around the Worlds
:30 Thoracic Stretch
R1) Pigeon
R2) Spider-Man Walk
Strength
Back Squat (Build to a max 5 rep)
Compare to the weight you hit when we started the squat waves.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Ab-Mat Situps
10 Overhead Squats (95/65)
10 Deadlifts (95/65)
Core
3 rounds :
Ring plank x 30 sec https://www.youtube.com/watch?v=jUKoXTO777M
Med ball russian twist x 10 each https://www.youtube.com/watch?v=qRDCtDCFfXs
Hollow hold + flutter kicks x 20-30 sec https://www.youtube.com/watch?v=DupiYBNxtCc